Thursday, September 21, 2023

A.3 sets

BB strict press x 6

seated db arnold press x 12

skull crushers x 24

rest :90-2:00 bt sets

no rest bt movements50

B. 3 sets

Pull ups x 6 or rope climb or LL rope climb

Hinged DB supine rows x 12

seated curls x 24

rest :90-2:00 bt sets

no rest bt movements

C. Capacity Thursday's

OT x 20:00

1 = 10-15 pull ups or CTB or 4-6 MU

2 = 15/12 cal row

3 = 10 burpees

4 = 50 double unders